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Races
69 -
Miles
11290 -
Miles
11505 -
Miles
404 -
WAVA
68.79% -
5k
23:27 -
5M
39:08 -
10k
49:03 -
10M
1:21:56 -
Half
1:50:45 -
20M
3:07:23 -
Mara
4:13:31
About Me | |
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Started running in 2005 and soon joined Yaxley Runners.
Ran my first marathon in Dublin 2006, which I really enjoyed, the second was a disastrous FLM in 2008 and have yo-yo'ed ever since! Had an ongoing achilles problem so spent much of 2013-2015 cycling, including a fantastic Lands End to John O'Groats ride. Unfortunately a collision with a car in 2015 affected my road cycling confidence so decided to try to improve on my running PBs. Am now a good few years older but surprised to see that WAVA % in 2020 was my highest ever. Looking forward to seeing what I can achieve in 2021..... Show More...
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Recent Training | |||
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8th Aug
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Strength | 0mi | 55:28 |
8th Aug
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Mountain Biking | 11mi | 1:02:29 |
7th Aug
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Easy | 7mi | 1:11:59 |
6th Aug
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Strength | 0mi | 1:03:40 |
5th Aug
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Long Run | 12mi | 1:58:55 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:43 | 3:57 |
5k | 25:17 | 14:47 |
5mi | 41:10 | 26:22 |
10k | 51:13 | 32:52 |
10mi | 1:34:53 | 54:17 |
Half | 2:03:59 | 1:13:05 |
Recent Pictures | |
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2022 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
Buddies (1) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 |
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2.2mi | 2 | 16:34
7:32/mi
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62.32 | 16:34 62.32 | 16:44 62.24 | |||||||||||
5km | 11 | 23:27
7:33/mi
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66.64 | 23:27 64.35 | 25:12 60.39 | 25:47 63.40 | 25:38 66.64 | |||||||||
5mi | 10 | 39:08
7:50/mi
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66.73 | 39:08 62.62 | 40:58 61.09 | 42:28 59.77 | 48:17 56.39 | 41:46 66.73 | 47:20 59.59 | |||||||
6mi | 1 | 52:41
8:47/mi
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57.24 | 52:41 57.24 | ||||||||||||
10km | 19 | 49:03
7:54/mi
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68.79 | 49:03 62.72 | 52:29 59.50 | 52:08 60.28 | 52:33 60.68 | 54:48 61.81 | 52:50 65.65 | 52:41 66.64 | 51:40 68.79 | |||||
10mi | 5 | 1:21:56
8:12/mi
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61.32 | 1:21:56 61.32 | 1:28:49 57.14 | 1:32:33 54.84 | 1:27:23 58.82 | |||||||||
13.1mi | 11 | 1:50:45
8:27/mi
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61.80 | 1:50:45 60.22 | 2:01:49 55.04 | 1:56:04 58.50 | 2:05:00 57.94 | 2:03:56 59.12 | 2:06:30 58.62 | 2:01:29 61.77 | 2:04:26 61.80 | |||||
15mi | 5 | 2:10:07
8:40/mi
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61.95 | 2:10:07 58.69 | 2:12:26 57.97 | 2:30:56 55.59 | 2:18:42 61.95 | |||||||||
20mi | 2 | 3:07:23
9:22/mi
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55.04 | 3:07:23 55.04 | 3:16:58 52.64 | |||||||||||
26.2mi | 1 | 4:13:31
9:41/mi
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54.46 | 4:13:31 54.46 |
2022 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Apr | Thorney 10k SB | 51:40 | 68.79 | 10km |
13 Mar | Frostbite Friendly League Race #6 BRJ (Jubilee Park) SB | 47:20 | 59.59 | 5mi |
16 Jan | Frostbite Friendly League Race #4 March AC | 47:22 | 59.54 | 5mi |
2021 | Result | WAVA | Distance | |
31 Dec | sublime peterborough new years eve 10k | 56:35 | 62.81 | 10km |
12 Dec | Frostbite Friendly League Series Race #3 Hunts AC (Hinchingbrooke Park) | 47:05 | 59.90 | 5mi |
21 Nov | St Neots Riverside Half Marathon SB | 2:04:26 | 61.80 | 13.1mi |
14 Nov | George Munday 10k | 56:00 | 63.46 | 10km |
25 Sep | Peterborough Parkrun SB | 25:38 | 66.64 | 5km |
22 Aug | Thorney 5 | 42:24 | 66.52 | 5mi |
1 Aug | Wellingborough 5 SB | 41:46 | 66.73 | 5mi |
18 Jul | Bedford 10k | 54:29 | 64.44 | 10km |
4 Jul | Fen Gallop 10K | 56:55 | 61.68 | 10km |
13 Jun | Sublime Peterborough Midsummer's 10k | 1:00:15 | 58.27 | 10km |
16 May | Colchester Stampede 10k | 53:17 | 65.89 | 10km |
18 Apr | Oundle New Year 10k SB | 52:41 | 66.64 | 10km |
2020 | Result | WAVA | Distance | |
19 Jan | Folksworth 15 SB | 2:18:42 | 61.95 | 15mi |
2019 | Result | WAVA | Distance | |
31 Dec | Peterborough New Year's Eve 10k SB | 52:50 | 65.65 | 10km |
17 Nov | St Neots Riverside Half Marathon SB | 2:01:29 | 61.77 | 13.1mi |
22 Sep | West Pinchbeck 10K | 54:05 | 64.14 | 10km |
28 Jul | Littleport 10K | 55:26 | 61.83 | 10km |
3 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 0.00 | 5km | |
30 Jun | Abbey 10K | 0.00 | 10km | |
23 Jun | Peterborough Midsummer 10K | 0.00 | 10km | |
19 Jun | Peterborough 5k Grand Prix - Eye | 0.00 | 5km | |
5 May | Langtoft 10k | 58:26 | 58.66 | 10km |
24 Feb | Sublime winter 10k | 0.00 | 10km | |
3 Feb | Frostbite Friendly League - Bourne TH SB | 48:17 | 56.39 | 5mi |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon SB | 2:06:30 | 58.62 | 13.1mi |
9 Sep | Great North Run | 2:22:28 | 52.05 | 13.1mi |
4 Jul | Peterborough 5k Grand Prix - Ferry Meadows 2 | 26:28 | 61.76 | 5km |
20 Jun | Peterborough 5k Grand Prix - Eye | 27:07 | 60.28 | 5km |
6 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 26:25 | 61.88 | 5km |
19 May | Peterborough parkrun SB | 25:47 | 63.40 | 5km |
13 May | Eye 10K Road Race SB | 54:48 | 61.81 | 10km |
21 Jan | Folksworth 15 SB | 2:30:56 | 55.59 | 15mi |
2017 | Result | WAVA | Distance | |
19 Nov | St Neots Riverside Half Marathon SB | 2:03:56 | 59.12 | 13.1mi |
8 Oct | Great Eastern Run | 2:08:30 | 57.02 | 13.1mi |
2016 | Result | WAVA | Distance | |
20 Nov | St Neots Riverside Half Marathon SB | 2:05:00 | 57.94 | 13.1mi |
19 Jun | Green Wheel Relay Stage 7 | 0.00 | 5.79mi | |
2012 | Result | WAVA | Distance | |
6 May | Langtoft 10k | 52:37 | 60.61 | 10km |
9 Apr | Stanwick 10k SB | 52:33 | 60.68 | 10km |
18 Mar | Nice tri Hurden 9 | 1:22:39 | 56.72 | 9mi |
4 Mar | Frostbite Friendly League BRJ SB | 42:28 | 59.77 | 5mi |
2010 | Result | WAVA | Distance | |
9 May | Eye 10k | 53:22 | 58.89 | 10km |
2 May | Langtoft 10km SB | 52:08 | 60.28 | 10km |
11 Apr | Sandy 10 SB | 1:27:23 | 58.82 | 10mi |
2009 | Result | WAVA | Distance | |
11 Oct | Great Eastern Run SB | 1:56:04 | 58.50 | 13.1mi |
4 Oct | Frostbite Friendly League St Neots SB | 40:58 | 61.09 | 5mi |
1 Oct | Yaxley Runners Club Handicap SB | 16:44 | 62.24 | 2.2mi |
23 Aug | Newmarket Duathlon | / 57:14 /45:26 | 0.00 | 0km/14.1miles/5miles |
19 Aug | NVH 5km | 25:16 | 60.39 | 5km |
29 Jul | Peterborough 5K Grand Prix - Werrington SB | 25:12 | 60.20 | 5km |
12 Jul | The Bushy 10k SB | 52:29 | 59.50 | 10km |
9 Jul | Whissendine 6ix PB | 52:41 | 57.24 | 6mi |
24 Jun | Peterborough 5K Grand Prix - Race 3 | 26:16 | 57.75 | 5km |
17 Jun | Peterborough 5K Grand Prix - Race 2 | 25:56 | 58.50 | 5km |
11 Jun | Eye Charity 5 | 43:45 | 56.85 | 5mi |
3 Jun | Peterborough 5k Grand Prix - Ferry Meadows 1 | 29:38 | 51.19 | 5km |
2008 | Result | WAVA | Distance | |
14 Aug | Yaxley Runners Club Handicap PB | 16:34 | 62.32 | 2.2mi |
30 Mar | Sandy 10 SB | 1:32:33 | 54.84 | 10mi |
16 Mar | Oakley 20 SB | 3:16:58 | 52.64 | 20mi |
9 Mar | Mondi 15 SB | 2:12:26 | 57.97 | 15mi |
20 Jan | Folksworth 15 | 2:15:41 | 56.58 | 15mi |
2007 | Result | WAVA | Distance | |
2 Dec | Nene Valley 10 SB | 1:28:49 | 57.14 | 10mi |
4 Nov | Guy Fawkes 10 | 1:34:23 | 53.77 | 10mi |
16 Sep | Cransley Hospice Half Marathon SB | 2:01:49 | 55.04 | 13.1mi |
15 Aug | Peterborough 5K Grand Prix - Werrington PB | 23:27 | 64.35 | 5km |
1 Apr | Oakley 20 PB | 3:07:23 | 55.04 | 20mi |
11 Mar | Mondi 15 PB | 2:10:07 | 58.69 | 15mi |
2006 | Result | WAVA | Distance | |
30 Oct | Dublin Marathon PB | 4:13:31 | 54.46 | 26.2mi |
15 Oct | Great Eastern Run PB | 1:50:45 | 60.22 | 13.1mi |
30 Apr | Langtoft 10K PB | 49:03 | 62.72 | 10km |
26 Mar | Sandy 10 PB | 1:21:56 | 61.32 | 10mi |
12 Mar | Nike Milton Keynes Half Marathon | 1:51:57 | 59.29 | 13.1mi |
5 Mar | Frostbite Friendly League BRJ PB | 39:08 | 62.62 | 5mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2022 | 13 | 7 | 4 | 11 | 0 | 8 | 18 | 0 | 0 | 0 | 0 | 0 | 61 |
2022 | 95 | 111 | 105 | 101 | 103 | 103 | 109 | 27 | 0 | 0 | 0 | 0 | 754 |
2022 | 0 | 0 | 0 | 0 | 12 | 24 | 41 | 27 | 0 | 0 | 0 | 0 | 103 |
2021 | 16 | 42 | 36 | 23 | 14 | 5 | 13 | 5 | 10 | 0 | 0 | 5 | 171 |
2021 | 108 | 92 | 121 | 109 | 112 | 85 | 108 | 118 | 113 | 102 | 103 | 105 | 1276 |
2021 | 0 | 22 | 23 | 14 | 21 | 11 | 15 | 29 | 18 | 0 | 13 | 0 | 166 |
2020 | 0 | 0 | 0 | 3 | 0 | 0 | 35 | 10 | 14 | 17 | 18 | 24 | 120 |
2020 | 153 | 148 | 120 | 101 | 101 | 98 | 16 | 43 | 58 | 84 | 98 | 64 | 1083 |
2020 | 11 | 19 | 0 | 0 | 10 | 19 | 133 | 49 | 115 | 52 | 0 | 15 | 424 |
2019 | 109 | 82 | 5 | 45 | 64 | 64 | 107 | 118 | 118 | 103 | 139 | 155 | 1109 |
2019 | 0 | 0 | 23 | 16 | 15 | 15 | 51 | 13 | 0 | 10 | 0 | 0 | 142 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 4 |
2018 | 116 | 63 | 87 | 102 | 92 | 107 | 94 | 84 | 107 | 86 | 96 | 109 | 1142 |
2018 | 6 | 0 | 15 | 0 | 103 | 71 | 32 | 15 | 9 | 5 | 4 | 0 | 258 |
2017 | 51 | 17 | 61 | 91 | 103 | 76 | 108 | 83 | 105 | 93 | 89 | 124 | 1001 |
2017 | 52 | 0 | 0 | 14 | 24 | 34 | 78 | 67 | 0 | 63 | 11 | 12 | 355 |
2016 | 1 | 0 | 0 | 0 | 0 | 2 | 12 | 0 | 0 | 0 | 0 | 0 | 15 |
2016 | 64 | 70 | 115 | 95 | 95 | 61 | 29 | 31 | 89 | 89 | 90 | 78 | 906 |
2016 | 14 | 9 | 9 | 37 | 29 | 60 | 99 | 25 | 0 | 14 | 0 | 14 | 310 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 8 | 0 | 20 |
2015 | 45 | 26 | 65 | 40 | 33 | 33 | 16 | 0 | 0 | 14 | 31 | 41 | 343 |
2015 | 99 | 25 | 156 | 322 | 436 | 498 | 206 | 0 | 0 | 0 | 0 | 0 | 1741 |
2014 | 0 | 4 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 1 | 0 | 0 | 13 |
2014 | 10 | 4 | 11 | 27 | 23 | 9 | 15 | 33 | 17 | 33 | 37 | 20 | 238 |
2014 | 223 | 125 | 227 | 270 | 320 | 510 | 172 | 195 | 332 | 148 | 63 | 0 | 2584 |
2013 | 59 | 69 | 33 | 34 | 37 | 35 | 5 | 0 | 0 | 39 | 36 | 19 | 364 |
2013 | 136 | 178 | 266 | 392 | 240 | 456 | 612 | 845 | 592 | 125 | 90 | 82 | 4012 |
2012 | 39 | 80 | 79 | 88 | 26 | 33 | 47 | 68 | 85 | 76 | 29 | 35 | 685 |
2012 | 53 | 9 | 40 | 29 | 108 | 60 | 136 | 110 | 41 | 21 | 56 | 29 | 692 |
2011 | 4 | 13 | 70 | 69 | 21 | 6 | 35 | 0 | 0 | 5 | 0 | 5 | 227 |
2011 | 0 | 0 | 0 | 26 | 0 | 24 | 21 | 0 | 0 | 0 | 0 | 0 | 71 |
2010 | 0 | 0 | 0 | 0 | 24 | 17 | 25 | 55 | 39 | 22 | 11 | 10 | 204 |
2010 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 40 | 0 | 0 | 0 | 0 | 65 |
2009 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 11 | 9 | 0 | 5 | 54 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 9 | 0 | 20 | 0 | 0 | 60 |
2008 | 110 | 109 | 135 | 41 | 0 | 0 | 14 | 29 | 0 | 31 | 47 | 54 | 570 |
2008 | 5 | 0 | 7 | 3 | 0 | 6 | 31 | 103 | 0 | 0 | 0 | 5 | 159 |
2007 | 44 | 94 | 139 | 33 | 0 | 0 | 68 | 65 | 29 | 44 | 28 | 121 | 666 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 81 | 144 | 0 | 95 | 10 | 34 | 363 |
2006 | 9 | 5 | 34 | 24 | 0 | 0 | 102 | 127 | 139 | 122 | 26 | 0 | 587 |
2005 | 5 | 5 | 5 | 10 | 0 | 5 | 6 | 7 | 0 | 6 | 5 | 7 | 62 |
2004 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 5 | 7 | 17 |
Wed 13th Jul
Jul 13
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Thu 14th Jul
Jul 14
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Fri 15th Jul
Jul 15
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Sat 16th Jul
Jul 16
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Sun 17th Jul
Jul 17
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Mon 18th Jul
Jul 18
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Tue 19th Jul
Jul 19
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Split Summary
=== 1) 0.3m - 3:18(11:05/m) 153/159bpm [1696b/mi] 26cal Warm down after GER session ![]()
Split Summary
=== 1) 1m - 9:46(9:46/m) 154/170bpm [1504b/mi] 85cal 2) 1m - 9:55(9:55/m) 164/173bpm [1627b/mi] 89cal 3) 1m - 9:25(9:25/m) 171/175bpm [1609b/mi] 88cal 4) 0.14m - 1:24(9:57/m) 168/170bpm [1671b/mi] 12cal GER group training session. Not really sure if I enjoyed it, but maybe not sensible to do it after yesterday’s session. Did 3mins blocks of easy, slightly faster and faster again Repeat x 3 ![]() |
Split Summary
=== 1) 2.21m - 16:11(7:20/m) 98/122bpm [719b/mi] 51cal ![]()
Split Summary
=== 1) 5m - 31:22(6:16/m) 115/129bpm [721b/mi] 135cal 2) 0.77m - 8:22(10:48/m) 118/132bpm [1275b/mi] 33cal Cycle round FM and along railway to Alwalton with Tina for drinks at Cuckoo ![]()
Split Summary
=== 1) 0m - 1:05:30(0/m) 87/122bpm [INFb/mi] 143cal 1/70rpm MBRB S&C Session Block 11 (11.2 weeks 4) Done this out of order again but very pleased with single leg box squats as added 5k Also did some single leg step ups with 7kg dumbbell. Felt ok ![]() |
Split Summary
=== 1) 1m - 10:53(10:53/m) 140/151bpm [1523b/mi] 78cal 2) 1m - 10:01(10:01/m) 158/173bpm [1582b/mi] 85cal 3) 1m - 9:36(9:36/m) 171/182bpm [1641b/mi] 88cal 4) 1m - 10:43(10:43/m) 174/186bpm [1864b/mi] 99cal 5) 0.92m - 8:49(9:32/m) 179/190bpm [1706b/mi] 84cal Treadmill run so Garmin splits all wrong 1.75m warm up at 5.8 - 6.1mph 3mins at 7.2mph (8.20 pace) 1min jog recovery 2mins at 7.4mph (8.06 pace) 1min jog recovery 1min at 7.5mph (8.0 pace) 2mins jog/walk recovery X 3 blocks Last 7.5mph was actually 3mins as just wanted to round distance up to 5m Then warm down jog at 5.8mph to 5.35m total Hard work and extremely hot (with fan) but better to do this on treadmill than outside. Very happy with this. ![]() |
Split Summary
=== 1) 5m - 32:45(6:33/m) 108/137bpm [707b/mi] 127cal 2) 1.87m - 14:21(7:41/m) 110/129bpm [846b/mi] 55cal Ride with Ray to rowing lake then via Longthorpe to Ferry Meadows for ice cream. Then home up Brimbles Way. ![]()
Split Summary
=== 1) 1m - 10:18(10:18/m) 160/173bpm [1648b/mi] 93cal 2) 0.6m - 5:58(9:54/m) 173/184bpm [1712b/mi] 53cal Warm down run home ![]()
Split Summary
=== 1) 1m - 9:49(9:49/m) 147/167bpm [1442b/mi] 89cal 2) 1m - 9:17(9:17/m) 170/178bpm [1578b/mi] 88cal 3) 1m - 8:48(8:48/m) 185/197bpm [1629b/mi] 90cal 4) 0.15m - 1:14(8:04/m) 196/198bpm [1580b/mi] 13cal Bit of an unexpected progressive run. Had planned to have an easy run and started at the back. Fell in with Paul & David so kept with them and sped up when it became less congested. Didn’t look at watch at all and knew I was working a bit harder in final mile, but surprised to see final mile pace. Happy with that and toe/foot feels ok. ![]()
Split Summary
=== 1) 1m - 10:33(10:33/m) 144/157bpm [1520b/mi] 85cal 2) 0.35m - 3:36(10:09/m) 158/162bpm [1603b/mi] 31cal Warm up run down to Parkrun ![]() |
Split Summary
=== 1) 1m - 21:47(21:47/m) 86/102bpm [1873b/mi] 75cal 51/65rpm 2) 1m - 19:32(19:32/m) 90/108bpm [1758b/mi] 79cal 57/65rpm 3) 1m - 33:24(33:24/m) 80/98bpm [2672b/mi] 94cal 34/65rpm 4) 0.1m - 3:14(33:16/m) 97/105bpm [3227b/mi] 11cal 28/64rpm Walk round the village in the heat, with long chat to John in mile 3 ![]() |
Split Summary
=== 1) 1m - 9:37(9:37/m) 141/151bpm [1355b/mi] 71cal 2) 1m - 9:31(9:31/m) 154/158bpm [1465b/mi] 79cal 3) 1m - 9:29(9:29/m) 162/166bpm [1536b/mi] 83cal 4) 1m - 9:10(9:10/m) 168/172bpm [1540b/mi] 82cal 5) 0.82m - 7:14(8:53/m) 174/179bpm [1545b/mi] 67cal Treadmill run as way too hot to run outside. Garmin pace is overstated- started at 5.8mph than gradually increased to 6.3mph. Had fan on full blast and actually felt better than expected but tried to keep it easy before Weds 5k Right foot feels ok now ![]()
Split Summary
=== 1) 1m - 20:38(20:38/m) 93/108bpm [1919b/mi] 74cal 56/69rpm 2) 1m - 22:02(22:02/m) 93/102bpm [2049b/mi] 78cal 48/71rpm 3) 1m - 23:16(23:16/m) 89/101bpm [2070b/mi] 76cal 47/68rpm 4) 1m - 20:52(20:52/m) 94/112bpm [1961b/mi] 75cal 56/65rpm 5) 1m - 21:03(21:03/m) 98/115bpm [2063b/mi] 79cal 53/67rpm 6) 1m - 18:45(18:45/m) 104/115bpm [1950b/mi] 77cal 60/65rpm 7) 0.01m - 7(17:12/m) 103/103bpm [1771b/mi] 57/57rpm Walk round Ferry Meadows and coffee stop with Ros. Extremely hot today. ![]()
Split Summary
=== 1) 1m - 18:51(18:51/m) 94/105bpm [1771b/mi] 82cal 61/65rpm 2) 0.29m - 7:40(26:36/m) 94/102bpm [2500b/mi] 26cal 42/62rpm Walk to O Wistow to meet Ros ![]() |
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Wed 20th Jul
Jul 20
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Thu 21st Jul
Jul 21
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Fri 22nd Jul
Jul 22
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Sat 23rd Jul
Jul 23
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Sun 24th Jul
Jul 24
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Mon 25th Jul
Jul 25
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Tue 26th Jul
Jul 26
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Split Summary
=== 1) 1m - 10:37(10:37/m) 160/167bpm [1698b/mi] 90cal 2) 0.5m - 5:27(10:50/m) 166/185bpm [1798b/mi] 47cal Warm down run home ![]()
Split Summary
=== 1) 1m - 8:36(8:36/m) 146/164bpm [1255b/mi] 82cal 2) 1m - 8:25(8:25/m) 166/178bpm [1397b/mi] 82cal 3) 1m - 8:23(8:23/m) 189/193bpm [1583b/mi] 85cal 4) 0.15m - 1:13(7:53/m) 191/193bpm [1506b/mi] 12cal GP Series Race 3 Ferry Meadows No idea what to expect based on last few weeks so decided just to take it as it comes. Did not look at watch at all and felt like first mile was a bit slow so tried to pick it up. Fairly happy with this but really want to be closer to 25min. ![]()
Split Summary
=== 1) 1m - 9:53(9:53/m) 152/163bpm [1501b/mi] 83cal 2) 0.74m - 7:09(9:42/m) 160/167bpm [1553b/mi] 63cal Warm up run down to Ferry Meadows ![]()
Split Summary
=== 1) 0m - 1:30:11(0/m) 89/129bpm [INFb/mi] 205cal 2/115rpm MBRB S&C Session Block 11 (11.1 week 4) Also did various upper body exercises with 5kg and 3kg weights ![]() |
Split Summary
=== 1) 1m - 22:15(22:15/m) 90/116bpm [2003b/mi] 79cal 51/69rpm 2) 1m - 18:19(18:19/m) 96/106bpm [1758b/mi] 79cal 62/68rpm 3) 0.26m - 5:19(20:47/m) 89/95bpm [1850b/mi] 18cal 54/67rpm ![]()
Split Summary
=== 1) 0m - 45:05(0/m) 89/118bpm [INFb/mi] 105cal 1/62rpm ![]() |
Split Summary
=== 1) 1m - 10:44(10:44/m) 141/152bpm [1514b/mi] 84cal 2) 1m - 10:23(10:23/m) 149/155bpm [1548b/mi] 86cal 3) 1m - 10:41(10:41/m) 148/157bpm [1581b/mi] 83cal 4) 1m - 10:45(10:45/m) 157/169bpm [1687b/mi] 89cal 5) 1m - 10:26(10:26/m) 156/163bpm [1629b/mi] 87cal 6) 1m - 10:22(10:22/m) 155/164bpm [1607b/mi] 83cal 7) 1m - 10:37(10:37/m) 159/164bpm [1688b/mi] 88cal 8) 1m - 10:32(10:32/m) 159/163bpm [1674b/mi] 84cal 9) 1m - 10:45(10:45/m) 160/165bpm [1719b/mi] 83cal 10) 1m - 10:22(10:22/m) 162/170bpm [1680b/mi] 86cal 11) 1m - 10:29(10:29/m) 164/168bpm [1719b/mi] 87cal 12) 1m - 10:45(10:45/m) 166/172bpm [1784b/mi] 88cal 13) 0m - 1(8:56/m) 167/167bpm [1493b/mi] Longest run for ages. Wasn’t sure if I’d make it above 10m so I’m very pleased to manage 12. It was a bit of a slog, especially after 8ish. Tried not to think about pace at all and just get it done. Perfect weather compared to earlier in the week - a bit cooler, breezy, bit of drizzle at times. Foot was ok too ![]() |
Split Summary
=== 1) 1m - 10:32(10:32/m) 147/159bpm [1548b/mi] 88cal 2) 1m - 10:20(10:20/m) 158/162bpm [1632b/mi] 89cal 3) 1m - 10:01(10:01/m) 165/172bpm [1651b/mi] 89cal 4) 0.14m - 1:19(9:26/m) 171/172bpm [1613b/mi] 12cal Parkrun recovery run. Right Achilles feeling really tight and legs felt really heavy after yesterday. Not sure if it was wise to continue running but took it easy and hopefully will be ok. Stretched and iced it afterwards. ![]()
Split Summary
=== 1) 1m - 10:24(10:24/m) 142/157bpm [1477b/mi] 85cal 2) 0.3m - 3:04(10:07/m) 157/160bpm [1589b/mi] 27cal Warm up run down to Parkrun. Right Achilles feeling quite tight today so not sure how it will be. Legs really heavy after yesterday. ![]() |
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Split Summary
=== 1) 1m - 10:15(10:15/m) 137/152bpm [1405b/mi] 83cal 2) 1m - 10:40(10:40/m) 143/154bpm [1526b/mi] 83cal 3) 1m - 10:30(10:30/m) 154/170bpm [1617b/mi] 88cal 4) 1m - 10:08(10:08/m) 160/172bpm [1621b/mi] 88cal 5) 0.01m - 7(9:40/m) 160/161bpm [1547b/mi] 1cal Easy run to test right Achilles. Felt ok and definitely much better than past few days, couldn’t really feel much at all. ![]() |
Wed 27th Jul
Jul 27
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Thu 28th Jul
Jul 28
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Fri 29th Jul
Jul 29
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Sat 30th Jul
Jul 30
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Sun 31st Jul
Jul 31
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Mon 1st Aug
Aug 1
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Tue 2nd Aug
Aug 2
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Split Summary
=== 1) 1m - 9:37(9:37/m) 137/145bpm [1319b/mi] 68cal 2) 1m - 9:10(9:10/m) 153/169bpm [1404b/mi] 75cal 3) 1m - 9:55(9:55/m) 158/172bpm [1567b/mi] 80cal 4) 1m - 9:41(9:41/m) 165/180bpm [1597b/mi] 82cal 5) 0.81m - 6:45(8:21/m) 180/190bpm [1502b/mi] 66cal Treadmill run so Garmin splits all wrong. 1.5m warm up at 5.8-6.0mph 4mins at 7.2mph (8.20 pace) with 2min jog recovery X 5 Continued final 4mins to 7mins as tried to get to 5m in 45min but just missed it. Achilles feeling better now. ![]() |
Split Summary
=== 1) 1m - 10:39(10:39/m) 133/143bpm [1416b/mi] 84cal 2) 1m - 10:35(10:35/m) 151/164bpm [1597b/mi] 88cal 3) 1m - 10:27(10:27/m) 157/166bpm [1640b/mi] 90cal 4) 0.11m - 1:14(10:55/m) 158/163bpm [1726b/mi] 11cal Easy run to loosen legs ahead of tomorrow’s long run ![]() |
Split Summary
=== 1) 1m - 10:39(10:39/m) 145/165bpm [1543b/mi] 91cal 2) 1m - 10:29(10:29/m) 151/162bpm [1584b/mi] 84cal 3) 1m - 10:38(10:38/m) 159/166bpm [1691b/mi] 88cal 4) 1m - 10:28(10:28/m) 160/166bpm [1674b/mi] 85cal 5) 1m - 10:46(10:46/m) 162/170bpm [1745b/mi] 89cal 6) 1m - 10:48(10:48/m) 163/172bpm [1759b/mi] 88cal 7) 1m - 10:35(10:35/m) 167/174bpm [1768b/mi] 90cal 8) 1m - 11:15(11:15/m) 159/168bpm [1790b/mi] 80cal 9) 1m - 10:50(10:50/m) 168/186bpm [1821b/mi] 86cal 10) 1m - 11:03(11:03/m) 165/183bpm [1822b/mi] 84cal 11) 1m - 10:52(10:52/m) 167/177bpm [1816b/mi] 90cal Really did not enjoy this run today. Faffed about too much before heading out so it was very hot. Tried to stick to mainly shaded and wooded areas but still too hot. Legs felt like lead and it was a slog. Had planned 12m but stopped at 11, although that was better than expected as after 6m I was planning to get to 10 then stop. ![]() |
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Split Summary
=== 1) 1m - 10:30(10:30/m) 147/161bpm [1545b/mi] 88cal 2) 1m - 10:27(10:27/m) 155/163bpm [1619b/mi] 90cal 3) 1m - 10:13(10:13/m) 159/166bpm [1626b/mi] 90cal 4) 1m - 10:22(10:22/m) 164/169bpm [1699b/mi] 92cal 5) 1m - 10:11(10:11/m) 169/175bpm [1721b/mi] 89cal 6) 0.01m - 3(9:15/m) 168/168bpm [1555b/mi] Easyish run. As always it’s a bit of a slog to start with but then not too bad. Warm day again but a bit drizzly which was nice. ![]() |
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Split Summary
=== 1) 1m - 10:15(10:15/m) 139/152bpm [1425b/mi] 74cal 2) 1m - 9:43(9:43/m) 161/166bpm [1564b/mi] 86cal 3) 1m - 9:29(9:29/m) 169/174bpm [1603b/mi] 86cal 4) 1m - 9:05(9:05/m) 177/184bpm [1609b/mi] 87cal 5) 0.9m - 8:44(9:44/m) 179/186bpm [1741b/mi] 85cal Garmin pace is incorrect. 1m warm up at 5.8-6.0mph Increased speed to 6.5mph (9.13 pace) for 3m Reduced speed gradually down to 6.0mph for last mile. Legs ok but just felt so hot despite good breeze, windows open and fan on. ![]() |
Wed 3rd Aug
Aug 3
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Thu 4th Aug
Aug 4
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Fri 5th Aug
Aug 5
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Sat 6th Aug
Aug 6
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Sun 7th Aug
Aug 7
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Mon 8th Aug
Aug 8
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Tue 9th Aug
Aug 9
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Split Summary
=== 1) 1m - 8:51(8:51/m) 161/177bpm [1425b/mi] 81cal 2) 1m - 8:34(8:34/m) 183/193bpm [1566b/mi] 87cal 3) 1m - 8:40(8:40/m) 188/194bpm [1631b/mi] 88cal 4) 0.15m - 1:09(7:41/m) 186/189bpm [1430b/mi] 11cal Peterborough GP Series - Werrington Was very hot again and knew legs would be a bit heavy after yesterday’s treadmill session so wasn’t expecting much. Just ran and didn’t pay any attention to pace or Mike splits. Tried to pick a few people off as I went. A little disappointed that mile 3 was slower than 2 as felt like I was still getting faster. ![]() |
Split Summary
=== 1) 5m - 30:07(6:01/m) 110/139bpm [663b/mi] 125cal 2) 5m - 27:54(5:35/m) 129/161bpm [720b/mi] 137cal 3) 5m - 27:59(5:36/m) 123/148bpm [688b/mi] 104cal 4) 0.59m - 3:30(5:55/m) 122/140bpm [721b/mi] 12cal ![]() |
Split Summary
=== 1) 1m - 10:24(10:24/m) 149/160bpm [1550b/mi] 86cal 2) 1m - 9:55(9:55/m) 157/161bpm [1556b/mi] 86cal 3) 1m - 10:00(10:00/m) 158/167bpm [1581b/mi] 86cal 4) 1m - 10:02(10:02/m) 160/175bpm [1606b/mi] 82cal 5) 1m - 10:13(10:13/m) 158/172bpm [1613b/mi] 86cal 6) 1m - 9:57(9:57/m) 170/176bpm [1691b/mi] 92cal 7) 1m - 9:47(9:47/m) 161/172bpm [1575b/mi] 83cal 8) 1m - 9:51(9:51/m) 169/183bpm [1663b/mi] 86cal 9) 1m - 9:46(9:46/m) 173/186bpm [1689b/mi] 84cal 10) 1m - 9:37(9:37/m) 173/180bpm [1663b/mi] 87cal 11) 1m - 9:46(9:46/m) 172/185bpm [1680b/mi] 87cal 12) 1m - 9:36(9:36/m) 177/187bpm [1700b/mi] 91cal 13) 0m - 3(9:18/m) 180/180bpm [1673b/mi] Long run in quite warm weather again. Felt much better than expected and better than last week. Still stopping a few times for a drink but really happy to see lots of sub 10min miles. Tried not to look at watch too often and definitely found the last 5m quite hard, was counting down every mile. Very pleased with this, it feels like progress. ![]() |
Split Summary
=== 1) 0m - 1:03:40(0/m) 90/125bpm [INFb/mi] 154cal 1/62rpm MBRB S&C block 12 (12.2 week 1) Have been putting this off for ages as it’s too hot to do anything, especially hop hop holds….so did session 2 rather than session 1 Managed everything ok and used 5kg weights for single leg box squats, also did 4 sets rather than 3. Used 8kg kettlebell for the sumo squats and did 25 each round. Did some upper body exercises afterwards. ![]() |
Split Summary
=== 1) 1m - 10:31(10:31/m) 145/157bpm [1524b/mi] 84cal 2) 1m - 10:16(10:16/m) 154/158bpm [1581b/mi] 87cal 3) 1m - 10:25(10:25/m) 159/166bpm [1657b/mi] 88cal 4) 1m - 10:10(10:10/m) 164/169bpm [1668b/mi] 88cal 5) 1m - 10:03(10:03/m) 164/169bpm [1648b/mi] 86cal 6) 1m - 10:21(10:21/m) 163/170bpm [1687b/mi] 89cal 7) 1m - 10:09(10:09/m) 170/183bpm [1726b/mi] 91cal 8) 0.01m - 3(8:50/m) 169/169bpm [1493b/mi] Easy run before it got too hot. Felt ok, inner thighs a bit tight after S&C sumo squats but otherwise ok. ![]() |
Split Summary
=== 1) 0m - 55:28(0/m) 84/124bpm [INFb/mi] 114cal Live MBRB S&C session. Hard work but enjoyable too. Split squats, upper body with dumbbells, single leg glute bridge & calf raises. ![]()
Split Summary
=== 1) 5m - 31:23(6:17/m) 112/139bpm [703b/mi] 132cal 2) 5m - 25:14(5:03/m) 130/155bpm [656b/mi] 133cal 3) 1.02m - 5:52(5:46/m) 123/140bpm [709b/mi] 22cal Ride to Fletton, Hampton,Yaxley and home along old A1. Focused on speed along old A1 section but otherwise just enjoyed it. ![]() |
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